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Foods that are good for the retina  

Foods that are good for the retina


There are many foods that are beneficial to the retina.. Add them to your diet. Many believe that eye health depends on avoiding screens, not constantly straining them, or avoiding the causes that lead to dehydration only, but the matter does not stop there. The eye, like any organ in the body, increases its protection and enhances its functions with useful foods and healthy food.. Here are the foods that are beneficial to the retina:


1- sweet red pepper


Bell peppers give you the most vitamin C per calorie, which is good for the blood vessels in the eyes, and science suggests it may reduce your risk of developing cataracts. Vitamin C is also found in many vegetables and fruits, including bok choy and broccoli. papaya and strawberry, and heat will break down the vitamin C; So it’s best to eat it raw when you can, as the brightly colored peppers also contain vitamins A and E.


2- Sunflower seeds and nuts


One ounce of sunflower seeds or almonds contains half the daily amount of vitamin E recommended by the USDA for adults. A large study found that vitamin E, along with other nutrients, can help slow the progression of age-related macular degeneration. It also helps prevent cataracts. Hazelnuts, peanuts, and peanut butter are also good sources of vitamin E.


3- Dark leafy greens


Such as cabbage, spinach and chicory. It is rich in vitamins C and E, and also contains the carotenoids lutein and zeaxanthin. These vegetarian forms of vitamin A reduce the risk of long-term eye diseases, including cataracts.



4- Salmon


The retina needs two types of omega-3 fatty acids; To function properly, the acids you can find in fatty fish, such as: salmon, tuna and trout, as well as other seafood. Low levels of these fatty acids have been linked to dry eyes.


5- Sweet potatoes


Orange fruits and vegetables – such as: sweet potatoes, carrots, cantaloupe, mangoes and apricots – are rich in beta-carotene, a form of vitamin A that helps with night vision and the ability of the eyes to adapt to darkness.. Sweet potatoes also contain more than half of the vitamin. The vitamin C you need daily, and a little bit of vitamin E.


6- Lean meat and poultry


Zinc transports vitamin A from the liver to the retina. It is used to make the protective pigment melanin, and oysters contain more zinc per serving; Compared to any other food, but you don’t have to be a shellfish fan to get enough; Beef and chicken (both dark meat and breast meat) are good sources of zinc.

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